Refuel, Recover, Restore: Post-Workout Nutrition for Women

Forme Movement Studio at Willow Health + Wellness

Whether you’ve just finished a Pilates class at Forme, or a sauna session at Willow Health + Wellness, what you do after your workout can make all the difference in how you feel and recover. Post-workout especially when you add on sauna isn’t just about building muscle, it’s about replenishing energy, balancing hormones, and supporting your body’s natural healing process.

Here’s how to refuel and recover wisely, blending modern nutrition with Ayurvedic principles and a little high-tech self-care:

1. Timing Matters

Your body is most receptive to nutrients within about 30-60 minutes after exercise. This is when your muscles are primed to absorb glucose and amino acids for repair and recovery.

• Have a light, nourishing snack soon after class.

• Follow with a balanced meal within a couple of hours.

  
  

2. Rebuild with Protein

Protein helps repair and strengthen muscle tissue.

• Great choices: A handful of nuts or nut butter, hard boiled egg, jerky, chicken or turkey

• Ayurveda inspired option: a warm golden milk smoothie with plant protein, cinnamon, and dates — soothing and restorative. Check out the recipe HERE.

  
  

3. Replenish with Carbohydrates

Carbs restore glycogen — your muscles’ energy reserve. After exercise, your body needs them to refuel and prevent fatigue later in the day.

• Choose complex sources like sweet potatoes, quinoa, or low sugar fruits IE. berries or kiwi.

• Try: celery sticks with nut butter, or avocado and egg.

  
  

4. Restore Electrolytes + Minerals

Sweating depletes minerals like sodium, potassium, and magnesium.

• Rehydrate with water and add electrolytes or a pinch of sea salt and lemon.

• Coconut water is a natural option for gentle rehydration.

• Include magnesium-rich foods (leafy greens, nuts, seeds) to prevent cramping and aid recovery.

  
  

5. Include Healthy Fats

Healthy fats help stabilize blood sugar and support hormone balance after exercise.

• Add avocado, olive oil, chia seeds, or a handful of nuts to your meal.

• Ayurveda tip: warm, lightly spiced meals (like kitchari with ghee) help ground Vata energy after a workout and support digestion.

  
  

6. Enhance Recovery with Red Light Therapy

Red light therapy is one of the best kept secrets for post workout recovery - and we’re thrilled to offer it at Willow Health + Wellness!

• It helps reduce muscle soreness and inflammation by increasing circulation and supporting cellular repair.

• It boosts mitochondrial energy, helping tissues recover faster and more efficiently.

• It can also support hormone balance and skin health, making it the perfect complement to both exercise and overall wellness.

  
  

  Many women find that combining red light therapy with a sauna session or gentle stretching helps them feel both grounded and re-energized. It's a perfect reset for body and mind.

  
  

7. Don’t Forget to Rest + Digest

Recovery isn’t just physical — it’s nervous system repair.

• Take a few minutes post-workout to stretch, breathe, or sit quietly.

• Avoid rushing from class to car to errands; give your body time to integrate the benefits of your movement and/or light therapy.

  
  

Remember

Your workout doesn’t end when you roll up your mat, it continues in the choices you make afterward. Nourish, restore, and recover intentionally. With balanced nutrition and self-care tools like red light therapy, your body will reward you with greater strength, energy, and resilience.

Interested in creating a nutrition plan that supports your workouts and overall wellness?I offer personalized consultations through Ayurveda For Modern Living at Willow Health + Wellness. Together, we’ll design a plan to fuel your energy, balance hormones, and enhance your results at the studio!

Reach out here to learn more or book a one-on-one session.